Jefferson Deadlift
working sets: 375/4, 375/5, 375/4
Box Squats
working sets: 225/5, 255/3, 255/3
Hip Thrusts
115/10, 115/10, 115/10
Curls & Abs
Tuesday, February 11, 2020
Monday, February 10, 2020
Bench Press, Push Press
Bench Press
working sets: 215/7 (ties 7RM), 215/6, 215/5, 215/5
* Probably could have done an 8th rep on the first set, but I didn't have a spotter so I racked it.
Push Press
working sets: 140/8, 155/5 (ties 5RM), 165/3 (3RM)
7 sets of back, side planks, rear delts
working sets: 215/7 (ties 7RM), 215/6, 215/5, 215/5
* Probably could have done an 8th rep on the first set, but I didn't have a spotter so I racked it.
Push Press
working sets: 140/8, 155/5 (ties 5RM), 165/3 (3RM)
7 sets of back, side planks, rear delts
Sumo Deadlift, Box Squats
Sunday workout.
Sumo Deadlift
working sets: 335/4, 335/4, 335/4
Box Squats
working sets: 225/5, 245/5, 245/5
Hip thrusts, abs
* Slowly ramping back up.
Friday, February 7, 2020
Log Press, Double Paused Bench Press
Log Press
* First time doing this exercise.
85/8, 115/8, 135/7, 135/7, 135/5
Double Paused Bench Press
* First time doing this exercise.
135/6, 185/5, 185/6, 185/6
Cable rows, cable triceps pushdowns, rear delt machine, lateral raise machine
PT this morning.
* First time doing this exercise.
85/8, 115/8, 135/7, 135/7, 135/5
Double Paused Bench Press
* First time doing this exercise.
135/6, 185/5, 185/6, 185/6
Cable rows, cable triceps pushdowns, rear delt machine, lateral raise machine
PT this morning.
Jefferson Deadlifts
This was done on Thursday.
Jefferson Deadlifts
155/10, 155/10, 265/5, 315/5, 345/5, 375/3, 405/1, 345/5
* Haven't done significant weight with these in quite some time. Felt good!
Plate Loaded Lat PDs, hip thrusts, curls, abs
Jefferson Deadlifts
155/10, 155/10, 265/5, 315/5, 345/5, 375/3, 405/1, 345/5
* Haven't done significant weight with these in quite some time. Felt good!
Plate Loaded Lat PDs, hip thrusts, curls, abs
Wednesday, February 5, 2020
Bench Press & Push Press
Bench Press
45/20, 135/10, 185/5
225/6 (ties 6RM), 225/4, 225/4
Push Press
115/8, 135/11 (11RM), 155/5, 155/5
4 sets of plate loaded extreme rows, PT exercises
* I haven't done any direct shoulder work since before I was injured. The push presses felt great!
45/20, 135/10, 185/5
225/6 (ties 6RM), 225/4, 225/4
Push Press
115/8, 135/11 (11RM), 155/5, 155/5
4 sets of plate loaded extreme rows, PT exercises
* I haven't done any direct shoulder work since before I was injured. The push presses felt great!
Monday, February 3, 2020
Smolov Jr. Testing & Back to Deadlifting!
I only managed 265 in my Smolov Jr. testing on Friday. It is a modest PR, but it was kind of disappointing. I tried 275 twice and missed. I felt like I was so close to pushing through, but ultimately couldn't.
On another note, I am happy to report that I am healthy enough to deadlift again and to at least box squat. For the time being, I am not going to run a program. My goal here is to just keep ramping up. At some point, though, I will go back to Beyond 531.
Tonight's workout:
Sumo Deadlift
155/8, 205/5, 265/5, 315/5, 315/5, 315/5
Box Squat
135/8 (18" box)
135/6, 185/6, 185/6, 225/3, 225/3 (16" box)
Paused Hip Thrusts, Abs, and other PT exercises
Glad to be back!
On another note, I am happy to report that I am healthy enough to deadlift again and to at least box squat. For the time being, I am not going to run a program. My goal here is to just keep ramping up. At some point, though, I will go back to Beyond 531.
Tonight's workout:
Sumo Deadlift
155/8, 205/5, 265/5, 315/5, 315/5, 315/5
Box Squat
135/8 (18" box)
135/6, 185/6, 185/6, 225/3, 225/3 (16" box)
Paused Hip Thrusts, Abs, and other PT exercises
Glad to be back!
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